Sodium

Sodium seems to be my issue too. Like you I don't add table salt to anything. I think my problem is being lazy and having Progresso Light soup during the week for lunch. I need to get away from canned stuff!

Exactly! Progresso is my biggest demon as well. So easy to just grab a can and cook at work.

Looks like your biggest problem is sandwiches! Make your own and your problem will be solved!

Oh, yes, and unsalted butter... ;c)

Sodium is a *kitten* and I struggle getting my protien in without going over on sodium. I struggle with sodium every day. Stay away from processed foods as much as possible. That should help.

I'm on a 1500 mg/day sodium diet by my Doc and it took some getting used too.

No canned or overly processed foods, they automatically contain too much sodium to fit into your day.
Fast food is pretty much out of the question with a few specific exceptions
Restaurants are for occasional eating only
Shellfish is always high in sodium (makes sense... lives in salty water=salty)
Lunch meat, even low sodium varieties, are still very high in sodium.
Diet Pop has sodium and it really ads up if you drink a lot of it.
Anything that advertises as 'fat free' automatically has more salt(and sugar) in it.
Cook your own food from scratch, it's the only way to really control your sodium.

I'm usually around 1500 mg for 2000 calories. Canned soup, restaurant food, and packaged meals are really high! Jarred salsa and sauces are pretty high too. I eat a lot of chicken and veggies seasoned with Mrs. Dash. I make my own soups with homemade chicken stock or I make sure I find the kind that has like 70 mg of sodium per serving instead of 500. I try to only buy food "products" (bread, sour cream, peanut butter, cereal, etc) that have about a 1:1 ratio of sodium:calories. Cheese would be the exception, especially when I buy laughing cow cheese

BTW it's been a slow process. If I look back at my diary from 2 years ago, I have lots and lots of 3000+ mg of sodium days. Don't be too hard on yourself and just try to make slow changes to lower it over time.

Check the sodium on all labels when you shop. There are usually lower sodium options in each food group.

Plus make more of your own meals from scratch; then you control exactly how much sodium goes in.

I literally just saw a segment on Dr. Oz about Sodium intake and the nutritionist on the show said she actually recommends 1500mg/day!

I changed my macros on here to try to stay at that. Today I'm already doing ok with it, but that's because I eat clean and NO processed foods.

Prepare yourself clean, whole foods and sodium won't be an issue since you don't already add it at the table!

Good Luck!

I have the same issue. I have a healthy choice soup or a lean cuisine frozen meal for lunch at work almost everyday. Inexpensive, portable and easy.

To compensate for that I try to keep my snack choices as low in sodium as possible. I'm the crazy lable reader in the snack aisle at Stop & Shop. I also try to keep our dinner lower in sodium.

With just havin the one pre-packaged meal a day, I am usually able to stay below the 2500mg of sodium. Some days are better than others.

More whole foods in their natural state...less processed, pre-packaged foods like canned and jarred items. Shop the perimeter of your grocery store.

If you're eating prepared foods, you will more than likely have a higher sodium intake. I am now eating a lot of clean/whole foods and my sodium is under consistently.

My total salt a day is 1500mg, and I normall do not go over 1000. Stay away from lunch meats of any kind, canned veggies, meats, soups etc. Remember....low salt listed on the can means nothing. It is lower then the reg. version which is way to much anyway. Your body needs some salt, but no where near the 2500mg mark. Last cardio doc. I spoke with said a couple hundred is all the body really needs to function. Cut out processes, as it equals salt. Breads have way to much salt. Baking soda is a salt and is in bread products. Cut back a little at a time to allow your taste buds to adjust. After awhile of doing this you will not miss it and if you were to eat something with the now normal amount of salt, you will notice the difference. I have high BP and really need to watch the stuff, but have not found it an issue. BTW, my evening treat is a shot of bourbon on the rocks......no salt on that.
Also watch eating out......everything is loaded with salt. Go to better places to eat that do not mass prepair foods. You can request less or no added salt. This cuts down on the eating out, as well as the salt...LOL

I also watch my sodium. I'm not always under but it is much easier now that I pay much closer attention. I try to always read the labels when buying something new or different. Like others have said, cooking at home and staying away from the prepackaged food helps a ton.